Nutrition to Lose Weight Fast

Fiber

Fiber can help you lose weight fast. This nutrition keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep things moving through your bowel regularly. Fiber rich foods also low in calories and bulk you up so make you feel fuller for longer while reducing your calorie intake. There is also evidence that fiber in the diet can help prevent stroke and heart disease and ease the effects of diabetes.

The average person can lose 9-10 pounds in one year just from doubling their fiber intake aim for 25grams per day (the average for most adults is just 8grams). Fiber rich foods include strawberries, apples, figs, chickpeas, potatoes (with skins), broccoli, brown rice, beans, bran and nuts. Our bodies can’t digest fiber so it simply goes through the body. During the elimination process this nutrition cuts calories consumed, and hence help lose weight fast by attaching to protein and fat that you eat along with it and removes them as well.

Good Fats

There are good fats and bad fats. Good fats are another nutrition that help you lose weight fast by providing you with essential fatty acids (linoleic and linolenic acids) that can actually help your body burn fat more efficiently and that are needed for normal reproduction and growth, production of prostaglandin – a hormone like compound that regulates blood pressure, prevents blood clotting and lowers the risk of heart disease. Get at least three portions of oily fish a week. Good choices include salmon, mackerel, herrings and sardines.

Good Carbohydrates

Don't believe what you read about carbohydrates being bad for you. A diet containing good carbohydrates such fruits, vegetables, whole grains and beans together with moderate fats and calories, will help you lose weight fast. This nutrition will also help you combat hunger pangs as they are slowly realized into the body. The best carbohydrates are the ones with no refining or processing.

High Quality Proteins

Quality protein is an effective nutrition to lose weight fast because it suppresses the appetite and keeps you full for longer periods. It also balances out carbohydrates by preventing insulin spikes that cause energy loss and sugar cravings and helps to maintain muscle mass which is important in the fat burning process. Good choices include fish, shrimps, low fat cottage cheese, low fat yogurt, skimmed milk, egg whites. Since a lot of them are often high in calories, some people combine protein foods with certain low in calories and high in fiber plant foods.

A diet based on increased levels of high quality protein has been shown in a number of studies to give an added boost to dieters by helping them lose weight fast, increase loss of body fat, and reduce the loss of muscle tissue. Most experts recommend a diet containing 25 - 35 percent of this nutrition for weight-loss and between 20 - 25 percent protein for weight maintenance.

Nutrition in Diet Plan

Fats contain 9 calories per gram, so this nutrition should be limited in a weight-losing diet plan. Saturated and trans fats may increase LDL ("bad") cholesterol level and hence your risk of heart disease, so limit your intake to 20 grams of saturated fat and close to 0 grams of trans fat each day. However, "good" fats, such as polyunsaturated and monounsaturated fats found in fish, nuts, and low- or nonfat dairy products can be beneficial to your overall health.

Monounsaturated fatty acid is the most important nutrition in a diet plan called Mediterranean diet, and is rich in nuts, legumes and especially olive oil. According to a study at the University of Athens Medical School, consuming large quantities of these, fruits and vegetables, keeping alcohol intake moderate and avoiding too much meat are the main components of the diet that showed to improve health and help people live longer.

Fruits and vegetables are included in many diet plans because they are low in calories, high in fiber, and contain unique nutrition, phytochemicals, or antioxidants, that boost your health. Different colored fruits and vegetables contain different sets of phytochemicals that provide different health benefits, as follow:

· Lycopene in pink grapefruit, red bell peppers, tomatoes, and watermelon helps fight lung and prostate cancers.

· Anthocyanins in concord grapes, blueberries and prunes may prevent clot formation and so heart disease and lower risk of cancer.

· Lutein in spinach, broccoli, Brussels sprouts, collard greens and bok choy may reduce risk of heart disease and stroke and prevent age-related macular degeneration, folate, in dark green leafy vegetables may prevent heart diseases and sulforaphane in cruciferous vegetables can detoxify cancer-causing chemicals in the body.

· Beta carotenes in carrots, mangos, pumpkin and oranges may prevent cancer, particularly of the lung, esophagus and stomach, reduce risk of heart disease and improve immune function.

· Anthoxanthins and allicin in cauliflower, mushrooms, banana and onions can help lower blood pressure and protect against stomach cancer.

After a gastric bypass surgery the nutrition in your diet plan should help you lose weight, while maintain your losses and still get adequate nutrition with limited food intake. Start the first few days with liquid diets – water, broth, juice, milk and cooked cereal, then pureed foods for about a month while your stomach heals, afterward easy-to-chew foods – cooked vegetables, soft fruits, and ground or canned meats like chicken, ham, fish and some shellfish. Temporarily avoid difficult to digest red meat (at least a year, or 10 months if lean and ground), spicy foods (four to six weeks), fruit and vegetable skins (six months), carbonated beverages (six months), and bread (one year).

You'll need protein-rich foods (lean meat, yogurt, liquid meal replacements, smoothies, eggs) to help your body recover, multivitamin plus additional calcium and vitamin D3 to help your body absorb certain nutrients, also extra iron, folate and vitamin B12. While not eating fish, you are recommended to take fish oil supplements starting two weeks after surgery.

Health Foods for Pregnant Women

During pregnancy a woman needs health foods to provide good nutrition for two individuals. The growing baby gets all its nourishment from its mother through the umbilical cord. If the pregnant women are lacking in any nutrients their babies might lack them too.

However, it doesn’t mean that a pregnant woman should eat for two. Her digestive system changes and becomes more efficient at absorbing certain nutrients. Generally, pregnancy can progress well with only very small increase in protein, carbohydrate, fat, vitamins and minerals. While a non-pregnant woman needs health foods with approximately 2100 calories per day, a pregnant woman needs approximately 2500 calories per day, with about 10 percent of energy should come from protein, 35 percent from fat, and 55 percent from carbohydrates. In fact, most of the additional nutrient needs can be met by eating a well-balanced and varied diet.

Health foods for pregnant women should include all of the food groups. The daily intake should include at least five servings of vegetables and fruit for vitamins, minerals and fiber; six servings of grain, pasta, potatoes, breads and cereals, preferably wholegrain for carbohydrates; three servings of milk or dairy products, preferably reduced or low fat for protein and extra calcium; two servings of lean meats, chicken, fish (at least two servings a week, including one of oily fish), eggs, beans, peas and lentils for protein, zinc and iron; and not too many fat-rich foods.

An expecting mother should also drink at least 6-8 glasses of fluids every day and very little or no alcohol. Extra fluid may be needed during hot weather, after activity, or in cases of vomiting or constipated. Water, reduced or low fat milk, diluted fruit juices or fresh coconut juices are the best choices.

Health foods choices for pregnant women should also contain vitamins and minerals essential such as:

Folic acid

Also known as vitamin B9, it is important during pregnancy for the creation of the baby's nervous system, blood cells and new tissue and for the immune system. Health foods containing folate – the natural form of folic acid – are barley beans, fruit, green vegetables, lentils, peas, brown rice, fortified bread and breakfast cereals. A daily intake of 400 microgram folic acid supplement is recommended for two months before conception and three months into pregnancy.

Iron

This mineral is vital for expectant mom and her baby to avoid anemia. Pregnant women need more iron to produce all the blood needed to supply nutrition to the placenta. Apple, carrot, strawberries and peach juices, green vegetables such as broccoli and spinach, and whole meal bread are health foods rich in iron. It is often recommended that all pregnant women take a daily iron supplement from the 20th week of pregnancy.

Zinc and Calcium

These minerals are also needed for the development of the embryo. Extra calcium is needed for the baby's growing bones and teeth, as well as the mothers’.

Loose Weight with Water

Water helps you loose weight. If you eat right and exercise at the intensity, frequency and duration proper for you, but still can't get rid of a little paunch here and there, you're probably just not drinking enough water. Most people are, and they’re carrying around a few more pounds than they would be if they did drink enough water.

Forget all the diet sodas because there is only one liquid that will surely help you loose weight the fastest, water. Our bodies are made up of 70% water and it is one of the healthiest things our body can get. We need to drink plenty of clean, pure water to be healthy and to loose weight, and you won't even feel like you are on a diet. Here's why:

Water is essential for proper kidney function. Plenty of water is needed for this. If the kidneys are water-deprived and so functioning at a sub-optimal level, the liver will assist them. The liver itself has other functions, one of the most important ones being to metabolize fat, in which the liver converts stored fat to energy. When the liver is helping the kidneys, it can't metabolize fat as efficiently as it does when the kidneys are working on their own; and the body will store fat. So, it is important to drink water to help loose weight.

In addition, failing to take in enough water each day will make the body thinks that it is entering a period of drought. The body will react by storing as much water as possible in the ankles, the hips, the thighs, maybe even around the belly to get through this drought. With proper water intake, the body figures it doesn't need to store water anymore, so it is flushing itself of the water it has been storing – hence more loose weight.

Moreover, the extra water drunk to loose weight acts as an extremely effective appetite suppressant. This is because the stomach will fill with water, leaving less room for food, and causing full feeling sooner with less food, which generally means less calories. This can make it easier to be in a state of calorie deficit.

It is very easy to be misguided and eat when in fact we are just thirsty. So using water to loose weight is very beneficial, but how much water is needed? The age-old standard is to drink eight 8-oz glasses or about two quarts of water a day. This is okay for the average person, but overweight people should drink another eight ounces for every 25 pounds of the excess weight. More water is also needed for those who live in a hot climate, more active or exercise very intensely.

This water consumption should be spread out throughout the day. Drink three or four times a big glass of water a day, and then sip in between. Do it when you're not thirsty yet. If you feel thirsty, you're already becoming dehydrated.

Nutrition and Malnutrition

Nutrition or nourishment, or nutrient is the necessary food materials provided to cells and organisms to support life and maintain body functions.

There are seven major classes of nutrients, five of which are needed in large amounts (macro-nutrients), i.e., carbohydrates, fats, protein, fiber and water – the first three being sources of energy – and the remaining two are needed in smaller quantities (micro-nutrients), i.e. vitamins and minerals.

Our bodies need all of the above nutrients. To maintain a healthy body it's important for us to get all of the nutrients by eating a variety of foods in a balanced diet. A healthy balanced diet contains a variety of foods including plenty of fruit and vegetables, plenty of starchy foods such as wholegrain bread, pasta and rice, some protein-rich foods such as meat, fish, eggs and lentils and some dairy foods. It should also be low in fat (especially saturated fat), salt and sugar.

A lack of adequate nourishment, or minimum amounts of proteins, carbohydrates, lipids, vitamins, minerals, and other nutrients essential for health and proper growth may lead to malnutrition. Malnutrition is a general term for a medical condition caused by an insufficient or excessive or unbalanced diet or from impaired absorption or metabolism of foods diet that may lead to underweight, stunting (or low height for age) and wasting (or low weight for height) among children, and diseases, such as kwashiorkor, marasmus and oedema. Malnutrition can occur because of the lack of a single vitamin in the diet, or it can be because a person isn't getting enough food. Starvation is a form of malnutrition. Malnutrition also occurs when adequate nutrients are consumed in the diet, but one or more nutrients are not digested or absorbed properly.

While the expansion of obesity and diabetes around the world is presenting international health experts with a new agenda, malnutrition remains a global health problem that underlies 54 percent of childhood deaths each year. The abandonment of traditional diets filled with fruits, vegetables, and whole grains in favor of diets with processed foods and simple carbohydrates is taking hold even among the middle class of the world’s poorest nations.

Malnutrition may be mild enough to show no symptoms. However, in some cases it may be so severe that the damage done is irreversible, even though the individual survives.

Worldwide, malnutrition continues to be a significant problem, especially among children who cannot fend adequately for themselves. Poverty, natural disasters, political problems, and war all contribute to conditions -- even epidemics -- of malnutrition and starvation, and not just in developing countries.

For millions of people living in least developed countries, the effects of rising food and energy prices has exacerbated a living situation already filled with vulnerability and uncertainty.

Where resources are scarce and prices are high, families have had to scale back on nutrients, often sacrificing quality food for the cheapest and most accessible provisions.

The global food crisis impacts roughly one third of children in developing countries. Lack of micro-nutrients hinders physical and cognitive development. According to WFP, a child dies from malnutrition and hunger related diseases every six seconds.

In most hunger-related deaths, the terminal event is an infectious disease, such as pneumonia or diarrhoea, because severe under-nutrition reduces resistance to infections.

If the problems persist, we may lose a big part of our next generation or raise poor quality children to overcome the more and more challenging world. Hunger is the root of many evils; let’s do something to fight it, and hope for the better future.

Excerpted from many sources as a participating blog post for Bloggers Unite agenda of Unite for Hunger and Hope, April 29, 2009.

Healthy Nutrition in Some Foods

Nutrition or nutrient is the food materials necessary for cells and organisms to support life.

There are seven major classes of nutrients that can be categorized as either macronutrients (needed in large amounts) or micronutrients (needed in smaller quantities). Carbohydrates, fats, fiber, proteins, and water are macronutrients, while minerals and vitamins are micronutrients.

In general, eating a wide variety of fresh, whole (unprocessed) foods are favorable compared to monotonous diets based on processed foods. It slows digestion and allows better absorption, and a more favorable balance of essential nutrients per calorie, resulting in better management of cell growth, maintenance, and mitosis (cell division), as well as better regulation of appetite and blood sugar.

Some foods can also be combined together to create food synergy that result in healthier diet. These are some examples

Oatmeal + orange juice

The organic compounds in both foods, called phenols, stabilize your LDL cholesterol (low-density lipoprotein, or so-called "bad" cholesterol) when consumed together.

Tomatoes + avocados

Tomatoes are rich in lycopene, a pigment-rich antioxidant known as a carotenoid, which reduces cancer risk and cardiovascular disease. Fats make carotenoids more bioavailable, or better absorbed.

Broccoli + tomatoes

New research shows that this combo prevents prostate cancer.

Blueberries + grapes

In general eating a variety of fruit together provides more health benefits than eating one fruit alone; and no single antioxidant can replace the combination of natural phytochemicals in fruits and vegetables.

Apples + chocolate

Apples are high in anti-inflammatory flavonoid called quercetin, while chocolate, grapes, red wine, and tea, contain the flavonoid catechin, an antioxidant that reduces the risks for atherosclerosis and cancer. Together, catechins and quercetin loosen clumpy blood platelets, improving cardiovascular health and providing anticoagulant activity.

Some foods are healthier than others because they have better nutrients. Check these out:

Greek yogurt

Greek-style yogurt sits in its bowl like a puffy cloud because its watery whey content has been strained. It is higher in protein than the regular variety.

Quinoa

Quinoa is higher in protein compared to other grains. The protein is also complete, meaning it contains all nine essential amino acids. Quinoa is also gluten-free, so it’s great for people who may be sensitive.

Nut butters

Rich in unsaturated fats, nut butters – like almond, cashew, hazelnut and pistachio – can help lower cholesterol levels and lessen the risk of heart disease

Flax seed

Flax seeds are unusually rich source of alpha linolenic acid, an omega-3 fat well known for its anti-inflammatory and heart-healthy properties. These seeds are also high in fiber and lignans, compounds which may benefit the heart and decrease the risk of certain cancers.

Dried fruits

Dried fruit – cherries, pineapples, pears – are easily storable substitutes when their fresh counterparts are unavailable. Rich in vitamin A and several B vitamins, dried fruits are also a good supply of minerals, like potassium and iron. They’re high in natural sugars, too.

Antioxidants of Acai Berry

Antioxidants are natural chemicals that combat free radicals in our system. Free radicals are unstable oxygen molecules with unpaired electrons that want to oxidize, and can cause premature aging, cancer, cataracts, a weakened immune system, heart disease, and more. Free radicals enter our bodies through the food we eat and the air we breathe. They travel throughout our body and are absorbed into our tissues where they cause damage. Antioxidants play a vital role in removing free radicals from the body before they have the chance to do harm.

Antioxidants cannot be created by our bodies; just like essential fatty acids, they must come from our diet. They can be found in colorful fruits and vegetables, including: spinach, blueberries, garlic, carrots, tomatoes, brussel sprouts, red bell peppers, and acai berries.

Acai berry has an extremely high concentration of antioxidants. It has 10 times more antioxidants than red grapes and 10 to 30 times the anthocyanins of red wine. The ORAC test (developed by Baltimore scientist Dr. Guohua Cao), the accepted standard measurement for antioxidants which measured how many free radicals a food can absorb and eliminate, showed the typical person needs around 1,670 ORAC per day while a single serving of Acai provides 3,800 ORAC. To put this into perspective, over 80% of the world’s population doesn’t even get half of the recommendation.

Studies have shown that the amount of antioxidants in the blood will increase substantially within two hours of consuming acai berry, meaning that upon consumption our body almost immediately utilizes the antioxidants to begin removing dangerous free radicals. Blood and urine samples at 12 and 24 hours after acai pulp consumption showed significant increases in antioxidant activity in the blood. Both acai pulp and acai juice showed significant absorption of antioxidant anthocyanins into the blood and antioxidant effects.

Because of its high antioxidant content, acai can help protect against high LDL cholesterol levels, as well as atherosclerosis, which often leads to heart attacks and strokes. The anthocyanins in acai allow it to protect small and large blood vessels. In diabetics, weak capillaries can lead to a condition called retinopathy, which often leads to blindness.

Fresh acai berries, can be consumed with yogurt, juice, or smoothie. The pulp is sometimes served as a standalone dish. Research confirms that both pulp and juice are efficiently absorbed by the human body.

Finding fresh or even foods containing acai berries may be difficult, however, they can usually be found in health food stores. Dietary supplements containing acai berry are being distributed in more areas. If you don’t have time to prepare meals rich in antioxidants or the appetite to eat an overabundance of antioxidant rich foods you can supplement your antioxidants intake with a dietary supplement such as Lakewood Organic Acai Amazon Berry, Amazon Thunder Acai Thunder , or Organic Acai Fruit Capsules with Camu Camu.

Acai Berry’s Nutritional Content

Acai berry has a unique tropical fruit flavor and provides high level nutritional benefits. It contains high levels of antioxidants also known as anthocyanins (a particular class of flavonoids to help combat free radicals and premature aging), essential and omega (3, 6 and 9) fatty acids (proven to lower LDL & maintain HDL cholesterol levels), amino acids, dietary fiber, iron, along with many other vitamins and minerals. The proanthocyanidine contents in acai berries are 10 to 30 times the anthocyanins of red wine per volume. The ORAC value of acai berry is higher than any other edible berry in the world! The fatty acid ratio in acai resembles that of olive oil. Acai berries can help promote a healthier cardio vascular system and digestive tract, because of its synergy of monounsaturated (healthy) fats, dietary fiber and phytosterols. Research studies suggest soluble fibers may help lower blood cholesterol, while insoluble fiber may help to reduce the risk of developing certain types of cancers. The essential amino acid complex along with trace minerals in acai berry is vital for proper muscle contraction and regeneration.

Acai Berries contain plant sterols including beta-sitosterol. Today, sterols are being used to treat associated benign prostate dyperplasia. These plant sterols have also been shown to help control cholesterol as well as act as precursors to many important substances produced by the body.

Opti-acai, the powder preparation of freeze-dried acai fruit pulp and skin was reported to contain (per 100 g of extract) 533.9 calories, 52.2 g carbohydrates, including 44.2 g of fiber, 8.1 g protein, and 32.5 g total fat. It was also shown to contain (per 100 g): negligible vitamin C, 260 mg calcium, 4.4 mg iron, and 1002 U vitamin A, as well as aspartic acid and glutamic acid. The amino acid content was 7.59% of total dry weight.

Acai has an exceptional content of fats, including oleic acid (56.2% of total), palmitic acid (24.1% of total), and linoleic acid (12.5% of total) that harbor dense contents of polyphenols such as procyanidin oligomers and vanillic acid, syringic acid, p-hydroxybenzoic acid, protocatechuic acid, and ferulic acid which were shown to degrade substantially during storage or exposure to heat.

Natives living in the Amazon River region in Northern Brazil, have had acai berry as part of their diet for hundreds of years for its nutritional value, as well as its legendary healing and wellness powers. An Amazonian traditional recipe mixes acai fruit pulp and natural guarana seed producing caffeine like effects, which gives energy and increases mental clarity. This berry has antibacterial, anti-inflammatory and anti-mutagenic properties and also good for cardiovascular system. The dark Brazilian berry is credited with fighting cancer and alzheimer's disease as well as helping people lose weight. The popularity of the berry is starting to spread from Brazil to the rest of the Americas.

Acai is extremely rich in organic vegetable protein which does not generate cholesterol during its digestion and is easier processed and transported to muscles than animal protein. Besides its outstanding content of protein and unsaturated lipids, acai is also rich in carbohydrates which provide our body with the necessary energy while working or practicing any kind of sport. That is why acai berry is served in most gyms, sport clubs and beaches all over Brazil.

Antioxidant - What is it?

Antioxidants are substances capable of slowing or preventing the oxidation of other molecules that produce unstable molecules known as free radicals. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals otherwise might cause.

Free radicals are natural by-product of normal cell processes when your body breaks down food or formed by environmental exposures like tobacco smoke and radiation. They have incomplete electron shells which make them more chemically reactive than those with complete electron shells. They attack molecules by capturing electrons and thus modifying chemical structures and start chain reactions that damage cells. In humans, the most common form of free radicals is oxygen. When an oxygen molecule (O2) becomes electrically charged or "radicalized" it tries to steal electrons from other molecules, causing damage to the DNA and other molecules. Over time, such damage may become irreversible and lead to diseases including cancer and heart disease. Antioxidants are often described as "mopping up" free radicals, meaning they neutralize the electrical charge and prevent the free radical from taking electrons from other molecules.

Examples of antioxidants include a number of enzymes such as catalase, superoxide dismutase and various peroxidases, and other substances such as beta-carotene, lycopene, vitamins C, E, and A. They are found in many food including fruits and vegetables, nuts, grains, and some meats, poultry and fish. The list below describes food sources of common antioxidants.

Beta-carotene is found in many foods that are orange in color, including sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos. Some green leafy vegetables including collard greens, spinach, and kale are also rich in beta-carotene.

Lutein, best known for its association with healthy eyes, is abundant in green, leafy vegetables such as collard greens, spinach, and kale.

Lycopene is a potent antioxidant found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges, and other foods. Estimates suggest 85 percent of American dietary intake of lycopene comes from tomatoes and tomato products.

Selenium is a mineral, which is a component of antioxidant enzymes. Plant foods like rice and wheat are the major dietary sources of selenium in most countries. Meats, bread and Brazil nuts are also contain large quantities of selenium The amount of selenium in soil, which varies by region, determines the amount of selenium in the foods grown in that soil. Animals that eat grains or plants grown in selenium-rich soil have higher levels of selenium in their muscle.

Vitamin A is found in three main forms: retinol (Vitamin A1), 3,4-didehydroretinol (Vitamin A2), and 3-hydroxy-retinol (Vitamin A3). Foods rich in vitamin A include liver, sweet potatoes, carrots, milk, egg yolks and mozzarella cheese.

Vitamin C is also called ascorbic acid, and can be found in high abundance in many fruits and vegetables and is also found in cereals, beef, poultry and fish.

Vitamin E, also known as alpha-tocopherol, is found in almonds, in many oils including wheat germ, safflower, corn and soybean oils, and also found in mangos, nuts, broccoli and other foods.

Low levels of antioxidants, or inhibition of the antioxidant enzymes, causes oxidative stress and may damage or kill cells. As oxidative stress might be an important part of many human diseases, the use of antioxidants in pharmacology is intensively studied, particularly as treatments for stroke and neurodegenerative diseases, such as age-related macular degeneration (AMD). Antioxidants are also widely used as ingredients in dietary supplements in the hope of maintaining health and preventing diseases such as cancer and coronary heart disease. Considerable laboratory evidence from chemical, cell culture, and animal studies indicates that antioxidants may slow or possibly prevent the development of cancer.

What Are Carbohydrates?

Carbohydrates are any of a group of organic compounds that includes sugars, fiber, starches, celluloses, and gums and serves as a major energy source in the diet of animals. They are found in a wide array of foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. These compounds are produced by photosynthetic plants and contain only carbon, hydrogen, and oxygen, usually in the ratio 1:2:1, which unite into a simple union of sugar molecule, as the basic building block of every carbohydrate. Starches and fibers are essentially chains of sugar molecules. Some contain hundreds of sugars. Some chains are straight, others branch wildly.

Carbohydrates Categorizations

According to the Length of Their Molecule Chains:

• Simple carbohydrates, which have no more than two molecule chains, include sugars such as fruit sugar (fructose), corn or grape sugar (dextrose or glucose), and table sugar (sucrose).
• Complex carbohydrates include everything made of three or more linked sugars.

Complex carbohydrates were thought to be the healthiest to eat, while simple carbohydrates weren't so great. It turns out that the picture is more complicated than that.

The digestive system handles all carbohydrates in much the same way—it breaks them down (or tries to break them down) into single sugar molecules, since only these are small enough to cross into the bloodstream. It also converts most digestible carbohydrates into glucose (also known as blood sugar), because cells are designed to use this as a universal energy source.

Dividing carbohydrates into simple and complex makes sense on a chemical level. But it doesn't do much to explain what happens to different kinds of carbohydrates inside the body. A new system, called the glycemic index, aims to classify carbohydrates based on how quickly and how high they boost blood sugar compared to pure glucose.

According to the Glycemic Index:

• Carbohydrates with a high glycemic index, like in white bread, causing rapid spikes in blood sugar. Foods with a score of 70 or higher are defined as having a high glycemic index
• Carbohydrates with a low glycemic index, like in whole oats, are digested more slowly, causing a lower and gentler change in blood sugar. The score is 55 or below.

Fiber

Fiber is another kind of carbohydrate. It can't be broken down into sugar molecules, and so it passes through the body undigested. Fiber comes in two varieties:

• Soluble fiber dissolves in water. It binds to fatty substances in the intestines and carries them out as a waste, thus lowering low-density lipoprotein (LDL, or bad cholesterol). It also helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check
• Insoluble fiber does not dissolve in water. It helps push food through the intestinal tract, promoting regularity and helping prevent constipation.

Adults need at least 20 to 30 grams of fiber per day for good health. But most Americans get only about 15 grams a day.

Super Healthy Nutrients in Chocolate

Chocolate comes from cocoa fruit. It is actually one of the most healthy fruits commonly eaten by man! Here are some cocoa’s nutrients that give your health positive effects as I excerpt from an article in www.astrologyzine.com.

Antioxidants

Raw cocoa has the highest antioxidant value of all the natural foods in the world! Cornell University food scientists discovered that cocoa powder has nearly twice the antioxidants of red wine, and up to three times the antioxidants found in green tea. The ORAC (Oxygen Radical Absorption Capacity) score per 100 grams of unprocessed raw cacao is 28,000, dark chocolate is 13,120, milk chocolate is 6,740, compared to 18,500 for acai berries, 1,540 for strawberries, and only 1,260 for raw spinach.

The antioxidants in fresh cocoa beans are Flavanols. They are type of bioflavonoid antioxidants; the strong antioxidants that help maintain healthy blood flow and blood pressure. Flavanols in cocoa, especially the Epicatechins, prevent fatty substances in the bloodstream from oxidizing and then clogging the arteries. They help make blood platelets less likely to stick together and cause blood clots, heart attacks, and strokes.

Cocoa beans contain 10,000 milligrams of Flavanol per 100 grams(10 %), processed cocoa powder (defatted, roasted and treated with potassium carbonate) and chocolate candy range in Flavanol content from 500 milligrams in normal chocolate bars, to 5,000 milligrams per 100 grams in Cocoapro cocoa powder from the Mars Corporation.

Recent research has demonstrated that the antioxidants found in cacao beans are highly stable and easily available to the human metabolism. Of all known foods, cacao is also the only food which does not lose its ORAC over significant periods of time. So cocoa is the most potent source of antioxidants and also a source of the most usable antioxidants found in natural food.
Antioxidants help neutralize free radicals and keep them from damaging the DNA and mitochondria of the body's cells, which is a major cause of many degenerative diseases, cancer tumors, heart disease, and premature aging.

Researchers are excited by the potential of Flavanols to ward off vascular disease, which can cause hypertension (high blood pressure), heart attacks, strokes, diabetes, and even dementia. Vascular diseases, including Erectile Dysfunction (ED) which is common in men over age 40, are connected to the inability of an artery to make Nitric Oxide (NO). It is a critical component in healthy blood flow and blood pressure control. It appears that flavanols help reverse that problem. Thus eating healthy chocolate might help men over 40 to enjoy a more active sex life without having to rely on expensive drugs.

Studies have indicated that consuming dark chocolate produced an increased sensitivity to Insulin (which indicates a protective effect against diabetes).

Minerals and Vitamins

Cocoa also appears to have anti-aging and anti-inflammatory properties. It is a good source of the minerals Magnesium, Sulphur, Calcium, Iron, Zinc, Copper, Potassium, and Manganese; plus some of the B Vitamins, which are associated with brain health.

Research by Dr. Bernard Jensen indicates that the heart muscle requires Magnesium and Potassium more than any other minerals. In the heart muscle Magnesium is concentrated eighteen times greater than in the bloodstream. The overall strength and vigor of the heart muscle and its ability to pump effectively is enhanced by the presence of Magnesium. This mineral also decreases blood coagulation and thus can lower blood pressure. Magnesium also balances brain chemistry, and helps build strong bones. Eighty percent of Americans are deficient in Magnesium, which is linked to hypertension, heart disease, diabetes, joint problems, and PMT. Cocoa beans and organic dark chocolate are the #1 best food sources of Magnesium.

Cocoa has a high content of Sulfur. It helps build strong nails and hair, promotes healthy and beautiful skin, helps detoxify the liver, and supports healthy functioning of the pancreas.

Amino Acids

Cocoa also contains the amino acid Tryptophan which makes the neurotransmitter known as Serotonin, Dopamine and Phenylethylamine (PEA). These neurotransmitters help alleviate depression and are associated with feelings of well-being. Cocoa also contains Anandamide which stimulates blissful feelings, and Monoamine Oxidase (MAO)-Inhibitors, which help improve our mood by allowing Serotonin and Dopamine to remain unbroken in the bloodstream longer.

PEA helps promote mental alertness and the ability to concentrate. It can be of help to students taking tests, and to senior citizens who want to retain the mental capacity of a younger person and postpone the onset of dementia.

Natural organic chocolate also contains other active substances, such as Arginine (nature's aphrodisiac), Epicatechins (antioxidants), Histamine, Tyramine, Salsolinol.

Fats in the Body

Generally there are two types of lipids (fats) in the body. The ones made by the body are called Cholesterol and the ones mostly come from our foods are called Triglycerides. Here are some information about them excerpted from a factsheet in the Bupa website of the UK:

Cholesterol

Cholesterol is found in every cell of the body. It is essential for good health, but a high cholesterol level in the blood may increase risk of cardiovascular diseases (CVD), which concern the heart and blood vessels.
Cholesterol is transported around the body in the blood attached to a protein. This combination of fat and protein is called a lipoprotein. Lipoproteins can be high density (HDL), low density (LDL) or very low density (VLDL), depending on how much protein there is in relation to fat.

LDL (Low Density Lipoprotein)

Most of the body's cholesterol is transported as LDL. This is made up of mostly fat and a small amount of protein. Too much LDL in the blood can cause cholesterol deposits to build up in the arteries, making it harder for the blood to flow through these blood vessels, and may increase the risk of CVD. That’s why LDL is sometimes referred to as " bad cholesterol".

HDL (High Density Lipoprotein)

A small amount of cholesterol is transported as HDL, which is mostly made up of protein and a small amount of fat. HDL actually helps prevent cholesterol deposits building up in the arteries. So HDL is sometimes referred to as "good cholesterol". Lower levels of HDL (compared with LDL) in the blood is associated with an increased risk of CVD.

Too high total cholesterol (TC) level is one risk factor for health problems. The relative amounts of HDL and LDL is often referred to as the TC:HDL ratio. Low ratio of TC:HDL (high HDL and low LDL) is desirable.

Triglycerides

Triglycerides are different types of fats. Energy that is eaten and not used immediately is converted into triglycerides and transported to fat cells for storage. Although most triglycerides are stored in fat tissue, low levels are also found in the blood. They are carried in the blood as VLDL.
A raised level of blood triglycerides together with high LDL can increase the risk of heart disease, particularly in people with diabetes.

High Cholesterol and Diets

As mentioned earlier, the main risk associated with high cholesterol is CVD. High cholesterol causes narrow blood vessels with fatty deposits called plaques. This can result in heart attacks, strokes and blood vessel problems.
Most cholesterol produced by your liver and a small amount comes directly from your diet. However, if your diet is high in saturated fats and cholesterol this can cause your liver to produce more LDL.
Healthy eating can reduce cholesterol. Your diet should be low in saturated fats in particular, and low in fat overall. Large amounts of cholesterol are found in a few foods, including eggs, offal such as liver, kidneys, and prawns. However, if you're already eating a balanced diet, you don't need to cut down on these foods.
It's also important to eat plenty of fiber, especially soluble fiber, which is thought to lower cholesterol. It's found in fruits, vegetables, beans and oats.